Comparing Nutrients in 7 ounces Baked Frozen Sweet Potato with Salt VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Baked Frozen Sweet Potato with Salt	7%	1%	92%
Potato Skin	17%	1%	82%

Macro Nutrients

	Baked Frozen Sweet Potato with Salt	Potato Skin	Recommended Dietary Allowance
Energy	6.84% 198kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.089g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.7% 46.4g	19% 24.7g	130g per day for Men 19-50 years
Sugars	NA	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	13% 4.96g	38g per day for Men 19-50 years
Protein	6.06% 3.4g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Baked Frozen Sweet Potato with Salt	Potato Skin	Recommended Dietary Allowance
Vitamin A	181% 1629μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.55% 0.11mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.9% 1.1mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.2% 1.1mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.4% 0.37mg	36.5% 0.47mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	10.3% 3.1μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11% 43.7μg	8.43% 33.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	20% 18mg	25% 22.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Frozen Sweet Potato with Salt	Potato Skin	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	40.4% 0.36mg	93% 0.84mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	13.4% 1.07mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.3mg	52% 1.2mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	12.5% 87.3mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	22% 748mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	32.3% 484mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	3.95% 146g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Frozen Sweet Potato with Salt VS Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked Frozen Sweet Potato with Salt versus 7 oz of Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Baked Frozen Sweet Potato with Salt vs Potato Skin:

• 7 ounces of Baked Frozen Sweet Potato with Salt have more Vitamin A, 3.1 times more Vitamin B1, 1.5 times more Vitamin B2, 1.9 times more Vitamin B5 and 1.3 times more Vitamin B9 than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.9 times more Vitamin B3, 1.3 times more Vitamin B6 and 1.3 times more Vitamin C than Baked Frozen Sweet Potato with Salt.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Baked Frozen Sweet Potato with Salt as well as Raw Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Baked Frozen Sweet Potato with Salt vs Potato Skin:

• 7 ounces of Baked Frozen Sweet Potato with Salt have 24.4 times more Sodium than Potato Skin.
• While 7 oz of Raw Potato Skin contain 2.3 times more Copper and 6 times more Iron than Baked Frozen Sweet Potato with Salt.
• Both Baked Frozen Sweet Potato with Salt and Potato Skin contain similar levels of Calcium, Magnesium, Manganese, Phosphorus, Potassium and Zinc per seven ounces.
• Both Baked Frozen Sweet Potato with Salt as well as Raw Potato Skin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Baked Frozen Sweet Potato with Salt have 1.7 times more Energy and 1.9 times more Carbohydrate than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.4 times more Fiber and 1.5 times more Protein than Baked Frozen Sweet Potato with Salt.
• Both Baked Frozen Sweet Potato with Salt as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.